Strong Body Blog

1. General warm-up + Prayer stretch  https://youtu.be/dKiiG3NzOow

+ 2 sets

* 10 Hip thrust

* 5 Deep muscle snatch

* 5 Snatch grip strict press /behind neck/

* 10 Box step @40/50cm

2. Squat Snatch / E1'30"

* 3x1 @77%

* 2x1 @80%

* 1x1 @82%

* 2x1 @77%

3. 3 Rounds For Time

* 10 C&J @70/47

* 10 Muscle ups /choose to Ring or BMU/Jumping MU

* 30 Wall balls @9/6

4. Stretching   https://twitter.com/spfldilemojis/status/910617628925886464

1. General warm-up + Hamstring stretch + 2x 5/5 pulling your foot back with the band https://youtu.be/1RohXn9h21c , then

2 sets: 

* 3 No contact muscle snatch+ 3 OHS+ 3 Drop Snatch @just barbell

2. Snatch Complex / Find your heavy in 10-12'

* 3 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch

3. AMRAP 14'

* 30 Cal Row

* 15 T2B

* 25 Wall- Ball 6/9

* 10 Cleans @61/ 43

4. 3 sets not for time

* 6 Heavy Skull Crushers

* 6 Heavy DB Pullover

* 8 Barbell Biceps Curls

1. Gymn. + Mobility, then: 2 sets:

* 6 PVC pass throughs

* 6 Hollow- Arch swing on tha bar

* 6/6 Half kneeling bottom up Kb press @easy weight

* 6 Hip to bar -  https://youtu.be/-QUrxPxKjpc

2. EMOM 12'

1.: 5-8 BMU or Jumping BMU

2.: 5-8 Deficit Kipping HSPU - or pike push-up kneeling on the box -

3.: Max Cal Row

4.: Full Rest

3. 5 sets:

* 8 Close grip tempo bench press @75% 3-2-x-0

* 8 Strict chin up pull-ups 

1' min rest between sets

4. 3 sets:

* 5/5 Trap 3 raise @very easy weight -  https://youtu.be/3ePU9fAHWKQ

* 30 Fast banded lat. pulldown 

1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/

https://youtu.be/wW-GAz2CTCM

2. 2 sets:

* 5/5 Face up chinese plank + knee raise

* 10 Hand release push- ups

* 10/8 Cals row

* 8 Shoulder taps in HS hold or Push- up hold pos.

3. 10 rounds for time

¤ 30 m Farmer Carry @moderate weight

¤ 10 DB Bench Presses @heavy weight

4. EMOM 14'

Odd: 12 Abmat sit-ups + Max Power Clean @70/47  

Even: Full Rest

5. Stretching